- I used to eat half can of this baked bean daily, no added sugar https://eshop.tesco.com.my/groceries/en-GB/...ucts/7073707163
- And this tuna in mayonnaise too, mmmm~ Lower in calorie compared to other brand and taste just as good https://eshop.tesco.com.my/groceries/en-GB/...ucts/7000255637

Soup recipe:
1) Cream style corn like this https://eshop.tesco.com.my/groceries/en-GB/...ucts/7004447573 + a few cups of water(enough for you to eat two times)
2) Turn up the heat and throw some red dates in there if you have any and an entire yellow onion, cut it half and throw it in there.
3) Add carrots, 3-5 carrots. Cut them into 3-4 parts per carrot.
4) Once boil, lower the heat and simmer it for like 30 minutes or at least until the carrot is soft.
5) For the last 5-10 minutes, add like 5-6 firm tofu. They are low in calorie and they can be meat replacement.
6) OPTIONAL: Add like 100g of lean meat like chicken breast, dice it before you throw it in there.
7) As I mentioned in 1), the soup should last you enough for two meals, so add plenty of water. If you are low in carrot, tofu or meat for 2nd meal. Throw more in there and cook it lol.
Note: Carrot, onion and red date will make your cream corn soup even sweeter. Once you are done cooking, add a bit salt if you don't taste anything.

The same above apply to pork bone soup
Ingredients:
1) Carrots, onions, tofu are mandatory for me
2) Pick 1 of this, winter melon, old cucumber or lotus root
3) Pork bone part

Steps:
1) Boil your pork bone for 5-10 minutes to remove scum
2) Take it out, throw it in 5-6 liters of water, add carrots and one onion in there.
3) For the ingredient in 2), if this time I am using winter melon, next time I will use lotus root / old cucumber
4) Simmer for a few hours at low heat. In the end, add tofu.
Note: you can always add some potatoes for your soup, not too much thou, they are higher in calorie compared to carrot.

And for every dinner and lunch(if possible), eat the damn whole vegetable(200-300g) https://eshop.tesco.com.my/groceries/en-GB/...ucts/7071009434
1) Cooking oil(not too much)
2) Throw in a few cloves of diced garlic
3) Stir fry your vegetable
4) Add half to a tablespoon of oyster sauce

Eat your green!!!!!!!!! More green, more lean protein, less rice.

Contain pork. Ate this for like 2 dinners now, should be finishing it tomorrow.

There is nothing wrong with that. But it is not that hard to consume enough to meet daily protein requirement.

2 eggs = 13g of protein
3 slices of wholemeal bread(around 100g) = 10-11g of protein
100g of instant oat = 14g of protein
250ml of fresh milk = 9.5g of protein
250ml of soy milk(unsweetened) =  6.3g of protein
100g of white rice(uncooked) = 7.7g of protein
100g of spaghetti(uncooked) = 12g of protein
100g of bean sprout = 4g of protein
100g of firm tofu = 8g of protein
100g of chicken breast = 31g of protein
for other chicken parts, check here https://www.healthline.com/nutrition/calories-in-chicken

My point is, if you are eating properly and eating whole food, it is hard to not achieve your daily protein requirement. That's why I was kinda surprised when TS said he only has 20g per day.

But if you feel like you are not reaching your daily quote or you need more, can always go for half to one scoop of whey protein powder. MyProtein is my current go to brand and they are fairly cheap on Shopee. Blueberry cheesecake / Salted caramel is my favorite flavor. I know I said protein will fill you up better but having 20g ish of protein a scoop into your water bottle is not going to magically satisfy your hunger for hours. If you are looking to cut your weight, avoid calorie in drink.

Please don't go fasting, it's bad... This ^ and eat smart. How, you ask?

1) Cut any drink that is not tea, coffee or water. And no, not milk tea, bubble tea, no sugar, milk or creamer in your coffee. I am talking about black coffee. 
2) Reduce carbohydrate. This might be hard for you but I find a 100g of chicken breast will fill you up way more than 100g of white rice/noodle. I still eat rice, but the portion is way less. Better, if you can substitute it to brown rice, that should be more filling. Try to have only 1/4 of carbohydrate(rice/noodle) food and 3/4 meat and vegetable.

And no, you do not have to eat boiled chicken and boiled broccoli to stay healthy.

Recipe 1, if you have an air fryer.
1) Rub some salt on both sides of your chicken breast to get the moisture out and give it a 30 minutes before you start cooking it. Then pat the chicken with paper towel to absorb any excess water.
2) Pre-heat air fryer to 200C for 5 minutes 
3) Rub a mixture of black pepper, paprika, garlic powder and onion powder on both sides. 
4) 200C for 3 minutes then flip it and another 3 minutes. Cut it into half to check if it is all cooked. If it's not, give it another minute or two. 

You can use the exact same method for dori fish fillet and steak. For steak thou, it tastes way better. The key is, as long as your meat stays moist, it will taste more than decent. I uploaded some screenshots for your reference. It does not look that bad, right? lol. 

Recipe 2,
1) Wash broccoli
2) Once the water is boiled, steam it high heat for 5 minutes
3) Turn off fire and throw some packaged American cheese or cheddar in there. 
4) Close the lid for a minute and let it melt. 
5) Enjoy. 

Like the guy above said, find something healthy that you like to eat and will be able to keep eating. Make eating healthy a habit instead of a short term goal   

https://pictr.com/images/2021/08/15/BNJQ0X.md.jpg
https://pictr.com/images/2021/08/15/BNJT18.md.jpg
https://pictr.com/images/2021/08/15/BNJcWx.md.jpg
https://pictr.com/images/2021/08/15/BNJjeg.md.jpg
https://pictr.com/images/2021/08/15/BNJetv.md.jpg